A) gymn +
3 RNFT:
– 6 inchworms
– 6 get up Johnny
– 30″ plank with alt. leg raises
B) Max reps of parallette Strict HSPU
(hands and head at the same height)
then
3 * 8 db KB Z-press (you choose the weight)
C) 4*3 Power snatches
@77% of max
(No tng)
D) 3 RFT:
– 11 burpees
– 11 T2B
Rest 2′
REPEAT
E) 3 sets:
– 8 deltoid raises
– 16 face pulls
Gymn. + SMR + A. 3 rounds: 1′ Jogging 12 Hip thrusts 30 M. Climbers B. 5 rounds for time / TC’ 15′ 9 Box step overs @db 16/12 kb 15 Deadlifts @60/45 21 Pull- ups Rest 4′ C. EMOM 9′ 1′ 25 Abmat situps 2′ 35″ Saw plank 3′ 45″ Sandbag hold D. Stretching…
A) gymn + 3x 1′ bb warm up 8 burpees 20″/20″ side plank B) 4*2 Power snatches @85% C) 4x max reps of parallette def. kipping HSPU (Def.: 15/10cm) D) E2′ until fail – 200m Run – 7 thrusters @30/20 , 40/25 , 50/30 , 60/35 , 70/40… E) 3*10/10 windmill
Wu: Smr + Gymn + mobility A: Teams of 3 1 station: 600m sled pull 2 station: 60 tire flip 3 station: 600 m sled push 4 station: rest B:Nemcsakahuszévesekéavilag 5 rds 500m run / row 20 wall ball 15 russian swing 40 ? ?= 1 rd: 40 push up 2 rds: 40 air squat…
WU + Hip Mobility + 3 sets: 1′ Jogging 10 Cossack squats 4 (single) pull-ups A. Back Squat E2′ for 10′ 5×3-4 @87,5 C. Rx: 4x 10-16 Push- ups , legs on box Open: 4x 8-14 Simple push-ups (kneeling or @ band) D. AMRAP 15′ 5-5-5-10-10-10-15-… C2B / Simple Pull-up / Jumping Pull-up Medball Sit-up…
Wu: Gymn + wrist & elbow mobility A: 3 rds 10/10 plate shoulder halo 10 bb front rack lunges step + shoulder press 30 mountain climbers B: E90 x 6 3 hang power clean (climbing heavy) 6 bar facing burpee C: Run track Every 3 min 500m x 4 then every 30 sec 100m x10…
Wu: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 banded deadlift 60% ( focus on technik & speed) C: For time buy…
